Importance of Staying Hydrated

Drinking 7-8 glasses every day of pure water is optimal, but there are other ways too to get your H2O intake also.

1. Food That Has Water

If you are adequately hydrated it helps keep your metabolism running at its optimal level. Eating foods that contain a lot of water will help get you there. Fruits, vegetables, soups, and grains have a high water content, particularly lettuce, broccoli, grapefruit, carrot, apple, spaghetti (cooked), watermelon, and celery.

Produce that is also rich in potassium, helps restore and maintain electrolyte balance, thereby preventing dehydration. To make sure you get enough potassium in your diet, eat plenty of cucumbers, bananas, fennel, shelled edamame, and cooked garbanzo beans.

2. Pre-Hydrate

Did you know if you feel thirsty, than you are already dehydrated?

If you’re heading to yoga class, especially a super sweaty hot yoga class, make sure you drink up before you arrive. Hydrating before yoga is essential to avoiding stiffness and cramping. But don’t down a bottle of water right before class begins, or else you may end up feeling bloated during practice. Instead, slowly sip 16 ounces of water during the hour before class.

3. Re-Hydrate

Rehydration is just as important as pre-hydration, especially if you’ve just completed a hot yoga class. Drinking at least 20 ounces of water after class to replace lost fluids will put you right back where you need to be.

Hydrate, Hydrate, Hydrate! I can’t stress that enough!

4. “Spike” Your Drink

I’ve never really understood people who say they HATE the way water tastes, because um hello, water doesn’t taste like anything! But hey, I get it. Especially when it comes to spring water. YUCK!

So if you must you can add fresh fruit such as strawberries, blueberries, blackberries or even cucumber and mint to give your water a refreshing taste!


I have such a hard time drinking enough water. Help!

Find a bottle or cup or whatever you’re going to drink out of that works for you! I personally like to drink out of a reusable cup with a lid and straw. It’s convenient because I don’t constantly have to be taking a cap on and off ALL DAY. I pack it full of ice, top it off with water and GO! And because it is reusable, I can wash it and reduce the waste that goes into the landfill. Plus disposable straws are extremely bad for the environment and animals.

Don’t straws give you lip wrinkles!?

Yes, drinking through a straw causes people to purse their lips and can create wrinkles from the repetitive muscle motion. However, any repetitive movement can increase the risk of wrinkles. i.e. frowning, smiling, sipping hot drinks, pursing lips while talking. But everyone is different and it would depend on how often your muscles make those movements.

You know what helps combat wrinkles? Water! If your skin is dehydrated than it’s going to look leathery and have wrinkles.

So personally I think that if you are keeping your body hydrated enough, worrying about straw wrinkles should be the last thing on your mind.

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Teacher Training Testimonials


Spotted Dog Yoga’s “LIGHT UP!” is a unique and exciting 200 Hour Teacher Empowerment Program where you will learn to share yourself powerfully and authentically! Whether you’re interested in becoming a yoga teacher or not, this program was designed to empower YOU to be a fearless and bold leader. You will be given the tools to let go of what you don’t need and recreate a strong foundation that will allow you to live to your greatest potential. This training will transform your life and leave you with a powerful new understanding of your true self and what you value from the core. Get excited for this life-changing & mind-blowing adventure!

Here what some of our past graduates have to say!

Bonnie Walker:  “Just do it. I want to do it again!”

Allison Brewer: “I have so many things to say about this but to keep it simple, I’ll paraphrase something I read this week that says it all: ‘We come to yoga looking to change our bodies but find that we also change our hearts, our minds, and our lives.’ You are ready now!”

Lena Morton: “There are numerous amazing things to say about this wonderful program and practice. For me personally, it allowed me to access an empowered way of being on and off my mat. I started to see and value EVERY single aspect of my life. My relationships grew, I grew and my yoga practice grew to new heights. Be bold and vulnerable in accessing what is already a gift within YOU through this empowerment program. Be a yes and you are absolutely ready NOW!”

Nazanin Rafiee: “I learned to live yoga off the mat! Now I meditate daily and take extra time to count my blessings. I learned how to breathe through my stresses and feel like a calm, more focused and centered version of myself. And now I know proper alignment for my favorite poses! This program will take your yoga practice to a whole new level. Sign up TODAY!!”


FALL-WINTER 2018/2019

October 20th/21st, November 3rd/4th, November 17th/18th, December 1st/2nd, December 15th/16th, January 5th/6th, January 18th-20th, February 8th-10th


THE BODY: Alignment, Anatomy

THE PRACTICE: Asana, Modifications, Pranayama, Assisting

THE TEACHING: Excitement, Communication, Coaching

THE YOGA: Philosophy, Ethics, Meditation, Inquiry

THE BUSINESS: Teaching, Networking, Making it Happen

**100% commitment is required.

**Books are included and will be provided.


$3,500 total tuition
(“Early Bird” tuition available at a rate of $3,300 if non-refundable deposit of $500 is paid by 7/20/18. To be eligible for “Early Bird” pricing, your tuition must be paid in full by the START of training on 10/20/18)

*Tuition includes unlimited yoga at SDY for the duration of the program, books and other materials.



Saturday 8am-8pm
Sunday 8am-8pm


Friday 6pm-10pm
Saturday 8am-8pm
Sunday 8am-8pm


Mommy & Me Yoga Starts June 4th

Benefits of Mommy & Me Yoga

Better rest, increased flexibility, happy baby. Yes, yoga can give you ALL three!

Video Link Below. Check It Out!

New baby means new schedule, new routine and less time to focus on health. It’s really important to find an exercise that is both gentle on your healing body, yet exciting enough so you don’t fall asleep.

You know, because of the lack of sleep and all.

“We recommend baby yoga for anyone who is looking for a healthy, playful bonding activity to do with a new baby,” says Lauren Chaitoff, co-owner of New York City children’s yoga studio Yogi Beans and contributor to Yoga Dork.

Nine benefits of Baby Yoga, in case you weren’t already convinced.

1. It’s a Great Bonding Experience With Your Baby

Mom and baby programs focus on both of you. Traditional yoga poses are modified so moms can practice yoga while holding and rocking their babies. The result is time dedicated to bonding.

2. You’ll Be Able to Ease Back Into Yoga

Unlike high-level adult yoga classes that kick ass, mommy & me yoga acknowledges the changes that a new mom’s body has been through.

3. It’s Great for Emotional Well-Being

Becoming a parent can be stressful, and yoga can help ease new-parent jitters. It will also give moms and dads the opportunity to nourish and care for their own bodies through focused stretches and mindful breathing exercises.

4. It Can Aid in Digestion for Baby

The poses and movements chosen for baby yoga are not done at random. The movements can help fussy little ones begin to calm down as they are dealing with things such as colic.

5. It Can Help Baby Sleep Better

What is something any new parent wants? MORE SLEEP! The class experience can be just the right amount of stimulation they need to help them sleep for longer stretches of time.


6. It Keeps Baby Happy Through Repetitive, Soothing Motions

Most babies enjoy movement, so the class is different from a traditional yoga class in that the majority of the class in constant motion without holding one pose for too long. Babies can just roll all over that mat if they really wanted to!

7. It Establishes Long-Term Exercise Habits for Baby

Beginning with a strong foundation encourages your little one to normalize exercise as they grow. One of the greatest benefits your baby can gain, is the joy of a healthy lifestyle from the youngest of age.

8. It’s a Safe, Welcoming Environment

Many new moms are worried about taking their little bundle of joy out because of feeding concerns, noise or diaper changes. During the class, all of that is encouraged! The objective is to create an inclusive environment and a mutually bonding experience for new parents and their babies. So don’t feel bad if your baby cries during class. Taking care of your child is the first priority.

9.You Can Meet Other New Moms

Since it’s a class that is solely geared for new parents and their babies, you’ll be at the perfect place for meeting other moms. Hang around after class for a few minutes to talk about your favorite poses or share parenting advice with your new friends!

So grab that yoga mat and join us for Mommy & Me classes starting June 4th @ 9:30 AM. Your body and your baby will thank you!


Mommy & Me Yoga At Spotted Dog VIDEO

Spotted Dog Yoga Schedule

Spotted Dog Yoga

Play Hard ♥ Love Big

The Power of Community

We’ve all heard the saying “It takes a village.” Well it really does! And it doesn’t just apply to raising children.

Here are six powerful reasons to depend on your community.

1. Collective wisdom

No one person ever has all of the answers, and regardless of the amount of Google-ing you may do, consulting with experts is always going to give you better information. Like real-life experiences, and those are the best!

2. Pushing our limits

When working alone, it’s oftentimes too easy to give up when things get hard. By surrounding yourself with others working toward a similar goal or objective, you’ll get motivation, support, and friendly competition to push yourself just a bit further than you would have done on your own.

3. Support and belief

Some days those big goals just seem impossible. On those days when you most want to give up, you need to lean on your community the most. They believe in you—probably more than you belief in yourself.

4. New ideas

I truly believe that when you are working within a community of like-minded people that the wisdom of crowds is considerably greater than any one person working alone. Our divergent world views and lenses mean that we all approach the exact same problem slightly differently.

5. Borrowed motivation

Even on those days when your belief in yourself isn’t waning, doing what needs to get done can seem overwhelming. Look around your community and be inspired!

6. Accountability

If you’re a super responsible person, you may not want to admit to people you care about who are pulling for you, that something didn’t get done. There’s nothing like having to be accountable to others to up your game. Keep those promises!

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2780 East Bidwell Street Suite 300 Folsom, CA 95630 Phone: 916-990-1720